The best way to put them in is to take the liner out fo the shell, but you must remove the two screws on the bottom first. Once the liner is out, you will see the velcro on either side of the shell. Make sure you have the j-bar turned correctly (long skinny side should run be parallel to the ground) or it will feel awkward. From there it is a little trial and error to get it in the spot most comfortable to you. I had to set mine a fraction of an inch higher to get it in the best spot for my foot. Hope that helps.
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